05/07/2019

Crossfit Adoration – CrossFit

Weightlifting

Snatch (10 mins find challenging 3 full snatches)

*YES this is a repeat of week 2 of this strength cycle, go heavier than that week

Strength portion of the workout should be done under minimal fatigue and use light weight. You should be in the 15-20 rep range on your max effort set.

you may drop and reset reps on the snatch.

Weightlifting

Front Squat ( 2 x 12 then 1 set ME)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Cap:

2 x 10 UB Power Snatch @65/45

4 x 5 UB PS @95/65

10 x 2 UB PS@135/95

In remaining time: AMRAP Snatch (anyway) 155/105Barbell cycling Wod, you must do reps TNG and UB for the round to count, we should be getting at least into the third barbell, scale weights appropriately, coach/partners can change weights for you

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.